5 best exercises to tone your arms

To focus on your arms do two sets of 12 reps for every one of these moves. You can also choose to do 2 sets of 12 reps of only one move and combine it with other exercises.

All-round tricep toning

1. Sit on the edge of a sturdy chair or high step. Place your hands either side of you with your fingers facing forward and your knees at a 90 degree angle in front of you. 2. Lift yourself forward off the chair, lowering your body until your arms are at a right angle, then straighten them out and lift yourself up again. Repeat.

For long, lean arm muscles

1. Stand with your feet shoulder-width apart and your knees slightly bent, and tuck your elbows in towards you so your fists are between your ribs and waist. 2. Slowly punch your right arm out in front of you, as far as it can go, twisting your fist inwards as you go and keeping your shoulders relaxed. 3. Then do this with your left arm, pulling your right arm back in as you do. Once you have the basic move, speed it up for 45 seconds a set.

The shapely shoulder shift

1. Standing with your legs just slightly bent and holding a dumbbell in each hand (whatever weight you’re comfortable with), raise your arms out to the side until they’re shoulder level. 2. Hold for a second, then bring them further up until they’re straight above your head and your arms are shoulder-width apart. 3. Lower them down again, stopping at shoulder level for a moment before returning to the original position.

Don’t forget the forearms

1. Stand with feet hip-width apart, your arms at your sides and a dumbbell in each hand so that your palms face back. 2. Keep your biceps (the tops of your arms above your elbows) still and raise the dumbbells up towards your shoulder, then back down again to the original position.

Banish those bingo wings!

1. Lie on your back with your knees bent and your feet flat on the floor. With a dumbbell in each hand, lift your arms straight up towards the ceiling. 2. Bending your elbows, lower your arms behind you until the dumbbells are almost on the floor behind your head. 3. Raise your arms back to the original position.